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A good night’s sleep is just as important as regular exercise and a healthy diet.

  • Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
  • Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
  • Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
  • Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
  • Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
  • A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.
  • Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
  • Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
  • Optimize your bedroom environment by eliminating external light and noise to get better sleep.
  • Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.
  • Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
  • Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
  • A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.
  • There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.
  • Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5–8 years.
  • Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
  • Try to not drink any fluids 1–2 hours before going to bed.You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.




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